Ch 5 lesson 2

Carbohydrates the starches and sugars found in foods the bodies preferred source of energy provides 4 calories per gram classified as one of two types 1. Simple carbohydrates 2. Complex carbohydrates *55% – 60% of daily calories should include carbohydrates (mainly complex)*

Simple Carbohydrates (Sugars) Present naturally in Fruit Some vegetables Milk These sugars are called fructose in fruit, lactose in milk, maltose in grain, and sucrose in table sugar.

Complex Carbohydrates (Starches) Found in Rice and other grains Seeds Nuts Legumes (dried peas and beans) Tubers (potatoes and yams) Made of many sugars linked together. During digestion, starched break down into sugars. *Starches are called complex carbohydrates because they are chemically more complex than simple carbohydrates.*

Role of Carbohydrates Glucose – a simple sugar and the body’s chief fuel Before your body can use carbs, it must first convert them to glucose. Glucose not used right away is stored in the liver and muscles as a starch-like substance called glycogen.

Role of Carbohydrates Continued Later when more glucose is needed, the glycogen is converted back to glucose. Consuming more carbs than needed for energy can result in the excess being stored as fat (adipose tissue).

Insoluble Fiber Found in the tough stringy part of vegetables, fruits and grains. Helps move waste through the digestive system. Prevents constipation and other intestinal problems. Does not dissolve in water.

Soluble Fiber Dissolves in water (acts like a gel). Cheerios; pulp of an orange; bananas; soft part of a bean or pea Reduces the risk of some cancers and heart disease. Reduces cholesterol.

Proteins Nutrients that help build and maintain body tissues. Muscle, bone, teeth, skin, and blood all contain protein. Provide 4 calories per gram. Excess protein calories are converted to fat.

Proteins Continued Amino acids – substances that make up body proteins Your body makes all but nine of the twenty amino acids. These nine are called essential amino acids because they must come from foods you eat.

Complete Proteins Foods that contain essential amino acids… Animal products Fish Meat Poultry Eggs Milk

Incomplete Proteins Foods that lack some of the essential amino acids. Foods derived from the seeds of plants; legumes, nuts, whole grains and the seeds themselves. Eating various incomplete protein sources (legumes with grains) yields the equivalent of a complete protein.

Role of Proteins Proteins build new body tissue. New proteins form constantly to replace damaged or worn out body cells.

Fats Chemically fats are a type of lipid, a fatty substance that does not dissolve in water. 9 calories per gram

Saturated Fats No point of separation Solid at room temperature Increases risk of heart disease Fats in beef, pork, egg yolks, and dairy foods

Unsaturated Fats One or more points of separation Liquid at room temperature Reduced risk in heart disease

Unsaturated Fats (cont) Monounsaturated - olive oil, canola oil, peanut oil, avocados, peanut butter. Polyunsaturated – soy bean oil, corn oil, salmon, mackerel, trout, walnuts, sunflower seeds.

Role of Fats Carry vitamins A, D, E, and K into your blood to serve body functions. Serve as a source of linoleic acid – essential for growth and healthy skin Body fat surrounds and cushions vital organs and insulates body against excessive heat and cold Roughly 30% of diet should be fat Too much fat is linked to obesity, heart attacks and other health problems.

Fat Continued Cholesterol is a fatlike substance produced in the liver of all animals. Found only in foods of animal origin. High Density Lipoproteins (HDL) are instrumental in the production of vitamin D and of the protective sheath around nerve fibers (GOOD). Low Density Lipoproteins (LDL) clog arteries and can lead to heart disease. (BAD - fried foods, pastries)

Trans fats Adding hydrogen to liquid vegetable oils making them more solid (partially hydrogenated oils) Easy to use, inexpensive to produce, and last a long time Give foods a desirable taste and texture Many restaurants use trans fats to deep fry foods because oils with these fats can be used over and over Raise your bad LDL and lower good HDL